Guide to gratitude journaling for people who don’t journal

You might have heard of gratitude journaling and wondered what it’s all about. 

I first came across gratitude journaling in 2018 and decided to give it a try. Mostly because I was attracted by the pretty journal layouts that people were sharing on Pinterest. However, as I started jotting down what I was grateful for each day, I discovered that it was so much more. 

Studies have shown that having a gratitude practice can have many benefits, such as:

• Increased happiness and positive mood

• Reduced likelihood of experiencing burnout

• Better resilience

• Better physical health

At the time, I hadn't been journaling for a long while, so I know how starting a gratitude journaling practice can seem daunting to those who don't journal regularly. 

You might be thinking:

Where do I start?

I'm not a writer, am I able to journal?

I just don't have the time, it's too much effort.

It doesn't have to be that hard. If you are curious about gratitude journaling and are wondering if this is for you, or you have tried gratitude journaling but struggled to get into the groove, here's how you can overcome the hurdle of starting and sustaining a gratitude journaling practice.

Overcoming the hurdle of starting

If you haven’t journaled before, it can seem overwhelming at first, but know that you can always start small. 

Jot down 3 things (or just 1 for a start) that you are thankful for each day. You don't need a lot of time each day to do this. Set a reminder on your phone, or tie it into your daily routine. For instance, you can do this while drinking your morning coffee, on your commute to work, or before you go to bed. 

Notice the little things around you that bring you joy and appreciation. It could be the beautiful sunset at the end of the day, your kids' excitement as they share with you about their day, a friend or colleague who has helped you, or even a part of your body (I’m grateful for my legs for carrying me around all day). 

Getting started is the hardest part, but consistency will follow.

Finding your unique style

Take your time to experiment with different journal formats. 

Don’t be too concerned over having to find the “perfect” journal or be tempted to get a fancy notebook in order to start. I have journaled in $1 notebooks, as well as leather-bound ones, and they all bring me joy. Journaling is also not restricted to traditional paper notebooks; you could also explore digital formats like notebook apps or digital journals. 

Experiment with different ways of writing as well. Some people may prefer long-form writing, some prefer bullet points. You don’t even have to write, you could draw or doodle if you like! Explore and choose a method that feels natural and accessible to your daily life.

You could also explore incorporating some rituals into your practice. Perhaps set up a comfortable spot in your home just for journaling, or lighting your favourite scented candle before getting started. For me, I find it helpful to take some slow, deep breaths before I start journaling. It grounds me, slows me down, and makes me more present and in tune with the things I’m grateful for.  

Remember, there is no right or wrong way to practice gratitude journaling. Personalisation is key to sustaining your gratitude practice.

Celebrating Progress, Not Perfection

Sometimes, life gets in the way and you might miss some days. That's ok.

Some days, you might struggle to find things to be grateful for. That's ok too. The important thing is to focus on the effort rather than being fixated on being perfect.

When I struggle to keep up with my practice, or on days when I feel a little down, I turn back the pages of my journal and get inspiration from my past entries. One of the biggest joys I get from journaling is looking back and realising how much I actually have to be grateful for.

It may not be apparent at first, but gradually, as you build up your gratitude practice, you will start to see and realise that every journal entry, no matter how small, will add up to something bigger and contribute to your well-being. 

Consistency beats perfection, so embrace the process.

By starting with small steps and fine-tuning your process along the way, you too can start and cultivate a gratitude journaling practice, even if you are not a regular journaler. Seek to appreciate the journey, and celebrate your progress, no matter how big or small!

Interested in learning more about journaling for mental health? Read this article.